Hey there, I’m 54 and just started lifting for the first time in my life. Jan 2017 I made the new years resolution to STOP being fat, and to get in shape. I lost 50 pounds between New Year’s and July 1, which completed part one of my resolution, but then I procrastinated for a while before getting my lazy butt to the gym.
I have a friend at work who is noticeably fit (large arms, large neck, veins always show) who recommended “The Complete 4-Week Beginner’s Workout Program” from the Muscle and Fitness website. It has been hard work but I’m almost done with my 3rd week and feeling good about things. We sat down and put together a sensible program for the 8 weeks after I complete the one I’m doing, and I’m excited about finishing the program I"m on and going on to start the next one. And the next, and the next… I intend to make it a lifestyle change. Instead of sitting on the couch neglecting my body every day after work, I’ll hit the gym 4 days a week and feel good about myself.
Seems like maybe I just haven’t trained my nervous system to push my muscles very hard yet or maybe because I’m old or whatever, but when I finish lifting I don’t feel very tired out.
A couple days ago I got the bright idea to do some rowing to burn off the rest of my energy. And boy does that work! I set the machine for max resistance, warm up on the machine for one minute, then sprint as hard as I can for 20 seconds. Then keep rowing gently while recovering up to the 3 minute mark and do my 20 seconds again. And sprint again at the 5, 7, and 9 minute marks. The machine says over the 10 minutes I spent rowing, I burned off about 100 calories. I don’t know if that qualifies as any kind of aerobic or HIIT thing at all or if it’s just too short to even be anything.
I have always been short of endurance and easily winded and I feel like the rowing has some good potential to help me with those issues. Also being a whole body exercise I feel like it’s better for me than the treadmill or stationary bikes.
What I’m really wondering though is if the way I’m rowing is useful in any way or possibly counterproductive to any muscle gains I’ll see from lifting weights?